6/10/19

Five Lakes CrossFit – CrossFit

Warm-up

compare results to 5/6/19

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Gymnastics

Handstand Hold

Record longest safely held handstand hold in seconds. May do as freestanding or against wall or on box.

Strict Handstand Push Ups (max unbroken set)

Scale with seated DB press or hspu from box.

Metcon

May do these in any order. See how your 1000m bike times and your 500m row times compare. Would recommend riding the bike at no higher than a 3 damper setting to start.

Metcon (3 Rounds for time)

Getting to know the Bike Erg

3 rounds

Bike 1000m

Rest 2-3 minutes between efforts

Metcon (3 Rounds for time)

3 Rounds

500m Row

Rest 2-3 minutes between efforts

1000m Bike Erg (Time)

Record your fastest of the three bike times here

500m Row (Time)

Max Effort 500m Row
Record your fastest Row here

Compensation

Bulldog/Seal

Down Dog

Scorpion

Locust

Dying Warrior